FLEXIBLE FITNESS: Exercising safely during pregnancy

Sunday

Apr 30, 2017 at 8:00 AM

By Sara Aucoin and Melissa McGowan, Correspondent

Participating in an exercise program while pregnant can have many benefits for both the mother and baby, including maintenance of the mother's fitness level and prevention of pregnancy-related pain or other health-related issues.

Exercising during pregnancy has been shown to reduce the incidence of pain (commonly low back pain), and has positive effects on mental health, including postpartum depression and other pregnancy-associated conditions such as gestational diabetes and hypertension. About 50 percent of pregnant women experience pain in the low back region, and may require the need to take a leave of absence from work. It may also put women at risk for experiencing long-term symptoms. If you are experiencing this kind of pain or any pain during or after your pregnancy, it is important to contact your medical professional. Physical therapy and exercise are safe, noninvasive ways to address aches and pains that occur during pregnancy.

For women who are not having pain, exercise has been recommended and proven to provide benefits. The American College of Sports Medicine recommends that non-pregnant women exercise moderately for 30 minutes or more daily. This is similar for pregnant women if they were previously active in an exercise program. If women are exercising on a regular basis prior to becoming pregnant, then it is safe to continue with exercise on a daily basis at a similar intensity. However, if a woman is planning on beginning an exercise program when pregnant, the safest and most recommended way would be to contact their medical professional and follow their guidance to ensure safety and gain medical clearance to continue exercising. According to the American College of Obstetricians and Gynecologists, it is important to discuss your medical and exercise history with your medical provider as some women may need to limit their exercise routine based on underlying heart disease, anemia, presence of bleeding during second and third trimesters, and risk for premature labor.

Women should avoid high-impact exercise or exercise that puts them at risk of falling or of causing trauma to the abdomen, such as skiing, hockey, horseback riding or jumping sports. Appropriate exercises include walking, stationary cycling and swimming. You should be able to maintain a conversation while exercising. Resistance training can also be beneficial and can be modified by decreasing resistance intensity and increasing repetitions to focus more on endurance and stability benefits. It is also extremely important to prevent breath-holding during the activities.

There are some precautions that pregnant women should keep in mind if they are interested in completing an exercise program. During the second and third trimesters, women should avoid any exercises while lying on their back. The added weight of the baby can put pressure on important blood vessels in your body. It is additionally important to drink plenty of water before, during and after you work out as you want to prevent dehydration. Drinking water will also prevent you from becoming overheated. Other steps you can take in order to avoid becoming overheated are to wear loose-fit clothing and try to exercise in a temperature-controlled room. Avoid completing any exercise during really hot or humid weather.

Exercising can be very beneficial for the health of the mother and baby during one’s pregnancy and safe when completed in moderation. If you are having any pain or questions about maintaining or beginning an exercise program while pregnant, it is important to contact your health-care provider.